What 100 Calories of Almonds Looks Like

By
Janet Renee
Updated June 20, 2019

About the Author:

Janet Renee

Janet Renee is a clinical dietitian with a special interest in weight management, sports dietetics, medical nutrition therapy and diet trends. She earned her Master of Science in nutrition from the University of Chicago and has contributed to health and wellness magazines, including Prevention, Self, Shape and Cooking Light.

To keep your portions in check, make sure to ration out 100-calorie servings instead of dipping your hand into the jar. That way, you'll reap almonds' heart-healthy benefits without undoing any weight-loss wins.

Health Benefits of Almonds

Not only do almonds boast an array of health benefits, but they're also a satiating snack. Almonds are high in vitamin E, fiber, calcium, magnesium and biotin, according to the Harvard School of Public Health. Alongside the heart-healthy monounsaturated fat, the nutrients found in almonds may help strengthen your bones or even help your hair grow.

Almonds are associated with a reduced risk of heart disease, possibly because they're thought to lower LDL cholesterol, according to Harvard Health. What's more, eating nuts in general has been linked to healthier blood vessels and lower insulin resistance, thanks to their anti-inflammatory effects.

Although almonds can be a great snack — especially as an alternative to less nutrient-dense picks like potato chips or pretzels — always choose the raw and unsalted variety over honey-roasted or chocolate-coated kinds to avoid added sugar, sodium and preservatives. Check the ingredient list when shopping for the nuts to ensure your pick contains just one: almonds.

Calories in Almonds

About 14 raw almonds contain 100 calories, according to the USDA. In a 14-almond serving, you'll get approximately 9 grams of fat, 4 grams of carbs, 2 grams of fiber and 4 grams of protein.

If you're sticking to a one-ounce serving, which contains about 23 almonds or a quarter cup, you'll get about 165 calories, 14 grams of fat, 6 grams of carbs, 3.5 grams of fiber and 6 grams of protein.

While almonds (and nuts in general) are calorie-dense, research hasn't found a connection between nut consumption and weight gain, according to the Harvard School of Public Health. In fact, it's quite the contrary: Eating nuts has been associated with a lower risk of obesity — likely due to almonds' satiating healthy fat and fiber.